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WARM UP

4mins
10 One arm russian swings
2 windmills
swap arms

MOBILITY

Pistol of doom
Hipster glides
Peanut crunches
Skin the cat stretch

STRENGTH

Power clean and push jerks

SKILL

Handstand holds or kipping push ups or walk

WOD

2rounds of
3min AMRAP
12 Thrusters 42.5/29kg
12 Pull ups

rest between rounds

COMPETITORS

See me for your strength and accessory movements.
Its up to you if you choose to do this as two sessions or one big one
Session 2 will always be a skill focus and a WOD, so don’t kill yourself on the EMOM’s.

Session 1 (60-70mins)

  1. Lower body 10RM
  2. Upper body 10RM
  3. Lower body accessory 1 3×8
  4. Upper body accessory pull 1 3×8
  5. Upper body triceps strength 1 3×8

Session 2 (30-40mins)

  1. 10min EMOM 2-3 Rope climbs – focus on the feet
  2. 10min EMOM 5-10 Triple unders
  3. WOD
  4. Strict toes to bar 3rounds, gas the abs
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.